Mediterranean Salmon Provencal: A Delectable and Healthy Recipe

Are you looking for a delectable and healthy recipe that’s quick and easy to prepare? Look no further than this Mediterranean Salmon Provencal! This dish is not only flavorful, but it also has a lot of health benefits, making it an excellent choice for anyone trying to eat properly without compromising taste.

Made with succulent salmon fillets, vibrant vegetables, and fragrant herbs, this Mediterranean salmon recipe will tantalize your taste buds and satisfy your hunger. The juicy salmon pairs perfectly with the tangy tomatoes and briny olives, while the fresh herbs add a bright and zesty flavor.

Plus, this baked salmon recipe is packed with omega-3 fatty acids, which is known to lower inflammation and improve heart health. So not only will you enjoy a delightful meal, but you’ll also be doing your body a favor.

Originally from the Provence region of France, this recipe has been adapted to suit Mediterranean tastes and ingredients. It’s a staple of coastal cuisine and is great for any occasion, whether it’s a weeknight dinner or a weekend gathering.

So why wait? Get ready to bite into this mouthwatering dish and experience the flavors of the Mediterranean in your own kitchen. Let’s get cooking!

Why is this the best Mediterranean salmon recipe?

Mediterranean salmon recipes have the heart-healthy benefits of salmon.

There are many reasons why this salmon recipe stands out from the rest. First and foremost, it combines the rich and flavorful tastes of the Mediterranean with the heart-healthy benefits of salmon. The salmon is seasoned with a blend of herbs and spices commonly found in the Provence region of France, giving it a distinct and savory flavor that is sure to please.

This Mediterranean salmon recipe is also straightforward to make. Therefore it is perfect for busy weeknights or entertaining guests. Plus, the preparation is really easy. You just simply pan-fry the salmon and the vegetables and then bake them in the oven. You can have a tasty and healthy dinner in a short time with just a few simple items.

How to make Mediterranean Salmon Provencal

Prep Time: 40 min

Cooking Time: 1 hr

Total Time: 1 hr 40 min

Makes 4 servings


Provencal sauce

1 tsp. Extra virgin olive oil

2 ea. Shallots

3 ea. Garlic cloves

1/2 tbsp. Fennel seeds

1 tbsp. Capers

2 spring Thyme

2 spring Rosemary

1 cup Green olives & red olives

1 tbsp. White wine

1 cup Cherry tomatoes

1/4 tsp. Pepper


1 tbsp. Extra virgin olive oil

1 spring Rosemary

2 ea. Garlic

1 cup Petite potatoes

1/4 tsp. Pepper

1/8 tsp. Sea salt


1 tbsp. Olive oil (Extra virgin)

1/4 tsp. Pepper

1/8 tsp. Sea salt

1 ea. Fennel

4 ea. Radish

3 spring Lemon thyme

1 tsp. Fennel seeds

1/2 ea. Orange zest

1 ea. Orange juice


16 oz. Salmon fillets

1/2 tsp. Sea salt

1/2 tsp. Pepper

1 tbsp. Extra virgin olive oil


1 spring Lemon thyme

1 spring Thyme

1 bu. Fresh Parsley

1 bu. Fresh tarragon

1 clove Garlic

1/4 tsp. Pepper

1 ea. Lemon juice

4 tbsp. Olive oil (extra virgin)


  1. Set the oven to 350°F/180°C and preheat it.
  2. Provencal sauce: In a medium heat pot, sauté sliced shallots and garlic until they turn soft. Add the fennel seeds, capers, thyme, and rosemary, cook, and stir for a few minutes before you add the mixed olive. Cover with a lid, and cook for a few minutes. Add the wine to the pot and simmer down to allow the juices to reduce a little before you add the tomatoes. Continue to cook on a gentle heat for approx 10 minutes, stirring occasionally. You can add pepper, not salt, at this stage.
  3. Potatoes: Cut the baby potatoes and place them in a medium-high heat pan with oil, a little salt, and cracked pepper. Sauté the potatoes until golden and crispy fried, then place in the oven to finish cooking, approx 15-20 mins.
  4. Fennel: Cut the whole fennel lengthwise into quarters and sear until each side takes on some golden caramelization. Place radishes in the same pan with a sprig of thyme. Grate the orange peel and squeeze the orange juice over the vegetables. Let this sit for a while. Place the fennel and radishes into an ovenproof dish, sprinkle with little fennel seeds, and bake in the oven for another 10 minutes.
  5. Persillade: Blend together parsley, lemon thyme, regular Thyme, Tarragon 1 garlic clove, cracked pepper, a large splash of lemon juice, and approx 4 tbsp of olive oil. Mix until rusticly blended.
  6. Season with salt and pepper to taste.
  7. Salmon: In a medium-heat skillet, add a little oil and place the salmon face down for a few minutes until it takes a golden color. Turn the salmon over and cook the skin until crispy for a few minutes. Place the salmon in the oven for a further approx 7 mins cooking.

Serve these wonderful components as you like: Take the baked salmon and vegetables, plate up the provencal sauce, and sit the salmon steak on top, then garnish with the persillade.

Is this a healthy salmon recipe?

Salmon is high in omega-3 fatty acids, which are beneficial to the heart and brain.

Yes, this Mediterranean salmon recipe is not only delicious but also incredibly healthy. Therefore it is one of the basic ingredients of the Mediterranean diet. Salmon is high in omega-3 fatty acids beneficial to the heart and brain. Additionally, the herbs and spices used in this easy salmon recipe are loaded with antioxidants and anti-inflammatory properties that can help boost your immune system and lower the risk of chronic diseases.

Recipe variations

Spicy baked salmon with citruses, potatoes, tomatoes, chili, and red onions.

You can also try these three recipe variations below for Mediterranean Salmon Provencal:

  • Lemon and Herb Salmon Provencal: Add a bright, citrusy flavor to the dish by incorporating lemon and herbs. After searing the salmon, add a mixture of lemon juice, lemon zest, minced garlic, and chopped fresh herbs (such as fresh dill, parsley, thyme, and rosemary) to the pan. Stir in some cherry tomatoes and olives, and prepare the baked salmon as usual.
  • Mediterranean Vegetables and Salmon Provencal: For a heartier dish, add some extra vegetables to the recipe. Sauté some zucchini, eggplant, and bell peppers in olive oil until they’re tender, then add them to the pan with the salmon. You can also include some artichoke hearts, capers, and sun-dried tomatoes for added flavor.
  • Spicy Salmon Provencal: If you would like your baked salmon with a bit of a kick, add some heat to the dish by incorporating some red pepper flakes or diced jalapeño peppers. You can also use spicy cherry peppers instead of regular ones for an extra zing. Just be sure to alter the spice level to your taste!

Serving suggestions

This dish pairs perfectly with many side dishes, such as roasted vegetables, brown rice, pilaf, or a fresh green salad. You can also serve it with some bread on the side to soak up all the delicious juices.

Meal prep tips

If you’re short on time during the week, this recipe is easy to make ahead of time. Simply season the salmon fillets with the herb mixture and store them in an airtight container in the refrigerator until you’re ready to bake them.

Storage, freezing, and reheating

Refrigerate the leftover salmon in an airtight jar for up to 3 days. To reheat salmon, simply place the salmon fillets in a baking dish and warm it up in the oven at 350°F for about 10-15 minutes, or until the salmon is heated through.

If you have extra portions that you want to save for later, you can also freeze the baked salmon fillets for up to 3 months. To do this, tightly wrap each portion in plastic wrap and put it in a bag or container that can go in the freezer.

When you’re ready to eat the frozen salmon, simply let it defrost overnight in the refrigerator and reheat it as directed above.


Congratulations! You are now ready to impress your family and friends with this delicious and healthy Mediterranean Salmon Provencal recipe. With its mouth-watering flavors and abundant health benefits, this dish is sure to become a new favorite in your household.

Don’t be afraid to experiment and personalize the recipe to your liking. Consider adding your favorite vegetables, herbs, or spices to create a unique twist on this classic dish.

As a follower of the Mediterranean diet, I love this baked salmon recipe and have received countless compliments from those who have tried it. I hope you enjoy it as much as I do.

Let’s keep the conversation going! Share your thoughts and experiences with this amazing recipe in the comments below or on social media. Check out our other articles and salmon recipes for more culinary inspiration.

Cooking is all about having some fun and enjoying the process. So go ahead and give this baked salmon recipe a try, and let the flavors of the Mediterranean transport you to a place of pure delight. Bon appétit!

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